May 22, 2026
Hybrid Athlete
Long Tempo Session
EMOMTime Cap: 40:00
Main WOD
- - 1 km run at moderate pace
- - 30 seconds bodyweight squats (focus on form)
- - 1 km run at slightly faster than first pace
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 10 min easy jog to gradually increase heart rate
- - Dynamic stretches: leg swings, arm circles, walking lunges
- - Drills: high knees, butt kicks, and skips for 5 min to improve coordination
Recovery
Mobility
- - 10 min post-workout stretching targeting hamstrings, quads, hip flexors, and shoulders
- - Foam rolling session focusing on legs and back
Coaching Advice
Target time: Complete runs under 4:30/km average.
How to pace: Maintain a steady pace during runs to ensure consistency for the full duration.
How to be competitive: Try to shave a second off your previous kilometer splits each round to push your limits.
What you should feel: You should feel challenged but maintain form; expect a good sweat but no gasping for air.
Coach Note
This workout aligns perfectly with the block focus on Long Tempo by integrating aerobic durability with a run-strength balance. The pacing should feel sustainable while gradually challenging your endurance as the workout progresses.